As part of a diet, breakfast should be able to provide you with a variety of nutrients to last until dinner. To achieve this goal, equip your kitchen with foods rich in protein and fiber.
If you start the day with a bagel, sweet cereal, or an iced waffle drizzled with syrup, it won’t help your appetite and mood.
But if you eat protein-rich foods, you will make it to lunch without thinking for a moment. All of the following recipes give you plenty of protein to keep you from snacking on a chocolate bar before lunch.
Fancy healthy and gourmet vegan pancakes? Accompany their light lemon flavor with a touch of whipped cream and maple syrup!
- 250 ml soy or almond milk, unsweetened or vanilla
- 250 ml of flour All-purpose
- 15 ml lemon juice
- 5 ml lemon zest
- 20 ml from powder to paste
- 15 ml sugar
- pinch salt
- 1 banana ripe mashed with a fork
- 10 ml canola oil
- Heat the pan well over medium-low heat (about 5 minutes before putting the dough).
- Combine all dry ingredients in a large bowl.
- Add vegetable milk and oil, mix.
- Finally, add the crushed banana or applesauce, as well as the lemon juice and zest.
- Whisk the mixture well to incorporate as much air as possible.
- Once the pan is hot, oil the surface and pour about 1/2 cup of pancake batter (depending on the size desired). Cooking should be slow and uniform. Once the edges of the pancake are well defined and bubbles appear on the surface, turn it over. After 30 seconds to a minute, remove the pancake from the pan and start again, remembering to add a little oil each time.
- Serve with maple syrup, honey or fresh fruit.
Crunchy and full of freshness, this delicious salad combines the tangy taste of red fruits, the sweetness of bananas and the richness of nuts. It is perfect at lunch to fill up on vitamins and proteins in the morning. It is also available in an exotic version, replacing the red fruits with pieces of fresh mango and pineapple, and the pecans with Brazil nuts.
- 1 ripe banana, sliced
- 1 Cup washed strawberries, hulled and quartered
- 1 cup mixed seasonal berries (raspberries, blueberries, blackberries …)
- 1/2 cup chopped pecans
- 1 tablespoon fresh lemon juice
- 1 tablespoon pure maple syrup
- Optional: cinnamon, raw cocoa nibs, fresh mint …
- Gently mix all the fruits in a bowl.
- Pour the lemon juice and stir (it prevents the bananas from turning brown and provides extra energy and vitamins).
- Drizzle with maple syrup and add the nuts last to preserve their crunchiness.
- Sprinkle with fresh herbs or spices of your choice (optional).
The tofu cooked like scrambled eggs is excellent and surprising. It is a perfect health option if you want to include more plants in your diet while keeping the taste of the classics.
- 450 gr firm tofu block
- 1 Cup baby spinach
- 1 yellow onion thinly sliced
- 1 tbsp turmeric
- 1 tbsp soup canola oil
- ¼ tbsp salt and pepper to taste
- Heat the oil in a pan and soften the onion over medium-high heat.
- Once it is golden, crumble the tofu (by hand or with a fork) directly in the pan.
- Season with turmeric, salt and pepper, then cook for 3 to 5 minutes.
- Add the spinach, mix and cook until the sprouts are tender.
- Serve with brown bread, salad, fruit or homemade ketchup
Considered a Scottish or Irish specialty, oatmeal is the most rudimentary form of this cereal. Its texture is tender and it has a delicious almond flavor.
- 2 cups apple juice
- 3 tbsp honey
- 1 tbsp ground cardamom
- ¼ tbsp salt
- 1½ Cup dehydrated cranberries
- 1½ Cup oatmeal
- ¾ Cup 1% lactose-free milk
- 3 tbsp sliced almonds
- Put the apple juice, honey, cardamom and salt in a medium saucepan. Bring to a boil over high heat.
- Set the heat to medium and add cranberries and oatmeal. Simmer 25 minutes or until thickened and absorbed.
- Remove from the heat and stir in the milk. Scatter the almonds on the surface.
Nutritional information (per serving):
7g fat (1g saturated fat)
Rich in iron and beta-carotene (provitamin A) thanks to the watercress, this omelet is ideal for a light meal, the Gruyère raising its taste without the excessive intake of fat. Served with a crispy baguette, it is a very balanced dish.
- 2 eggs
- 1 tbsp butter
- 2 ripe Olivette (roma) tomatoes, peeled and diced
- 1⁄4 cup grated Gruyère cheese (30g)
- 1⁄2 cup watercress leaves (30g), coarsely chopped hulls
- salt pepper to taste
- Quickly beat the eggs into an omelet in a bowl with 1 tsp. cold water. Lightly salt and pepper.
- Heat the butter in a non-stick 18cm diameter pan. Add the beaten eggs. Let them cook for 1 minute, stirring with a spatula from the edges to the center.
- Add the diced tomatoes. Cook for another 30 seconds to 1 minute, then remove from the heat. Sprinkle with cheese and watercress.
- Slide the omelet onto a hot serving plate. Fold it in half using a spatula and serve immediately.
Hope you have liked the recipes and you will also include these recipes in your daily weight loss routine.